Brussels sprouts are mainly cultivated for their edible buds, which resemble like miniature cabbages. Although there is no rigid account where these nutritious leafy greens originated, they are popularly grown in Brussels, Belgium where they may have derived their name. Brussels sprouts may be tiny but do not underestimate their nutritional value. They are low in calories but high in many nutrients, especially fiber, vitamins K and vitamin C. The health benefits of Brussels sprouts include reducing the risk of cancer, heart disease, and diabetes, aiding in weight loss and bone health, and promoting immunity, iron absorption, collagen production, and the growth and repair of tissues. Brussels sprouts have a slightly bitter taste but, when cooked properly, they can have a well-rounded sweet flavor. The key is to toast the Brussels sprouts well so the natural sugars come out of the leafy greens.
In this quick and easy best Brussels sprouts recipe, the leafy vegetables are stir-fried and seasoned in a cast iron pan until well roasted. The dish is then finished with a squeeze of lemon juice and a sprinkle of chopped fresh scallions on top. This light and healthy dish is perfect as a snack or as a side dish.
This recipe takes about 20 minutes to make. Serves 4.
• 1½ pounds of Brussels sprouts, quartered
• 3 tbsp olive oil
• 2 scallions, chopped (green part reserved for garnish)
• 4 cloves garlic, finely chopped
• ¼ tsp red pepper Cajun seasoning
• ½ tsp salt
• ½ cup of water
• zest from 1 lemon, chopped
• juice of 1 lemon
Heat olive oil in a pan over high heat.
Add the Brussels sprouts and sear them for 4 to 5 minutes.
Reduce the heat to medium, then add the scallions and garlic.
Stir-fry for 2 to 3 minutes.
Season with red pepper Cajun seasoning and salt.
Stir-fry for 1 minute, then add water.
Cover the pan with a lid and cook for 4 to 5 minutes.
Remove the lid and turn the heat off.
Stir in lemon juice and zest.
Transfer to a serving dish and top off with the remaining scallions.
Ideas And Tips:
Aside from Brussels sprouts, you can use cabbage, cauliflower, broccoli, Napa cabbage, Swiss chard, bok choy, mustard greens, long beans, green beans, winged beans, water spinach, collard greens or kale.
You can substitute red pepper Cajun seasoning with Creole seasoning or Old Bay seasoning.
images – https://www.youtube.com/watch?v=Wr_IgHbqnTc
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